Man 2.0 Engineering the Alpha (48 page)

2. Add 400 to that number.
Now we've got your calories for workout days.

3.
Multiply your lean body mass by 1.5.
This number represents how much protein you should eat.

4.
Multiply your lean body mass by 1.25.
This number represents how many carbs you should eat.

5.
Take your total grams of protein and your total grams of carbs, and add them together.

6. Multiply that number by 4.
This gives you the total number of calories from protein and carbs.

7.
Subtract this number from your calories for workout days.
This number is how many calories from fat you need.

8. Divide this number by 9.
This is how many grams of fat you need.

 

That's it—just eight simple steps, and you know exactly how many grams of carbs, fat, and protein you should be taking in.

Non-Workout Days

We repeat the same process for non-workout days:

 

1. Using the information in the chart on page 169, figure out how many calories you need in order to maintain your body weight.

2. Subtract 200 from that number.
Now we've got your calories for non-workout days.

3. Multiply your lean body mass by 1.25.
This number represents how much protein you should eat.

4.
Multiply your lean body mass by 0.5.
This number represents how many carbs you should eat.

5.
Take your total grams of protein and your total grams of carbs, and add them together.

6. Multiply that number by 4.
This gives you the total number of calories from protein and carbs.

7.
Subtract this number from your calories for non-workout days.
This number is how many calories from fat you need.

8. Divide this number by 9.
This is how many grams of fat you need.

 

Let's take a look at Roman's and Steve's sample menus for Phase III:

 

PHASE III WORKOUTS

 

PHASE III, WORKOUT 1

 A 
Squat (any variation)
20 reps

Note that this is
not
a lactic acid–based exercise. This is a 20-rep set done with a challenging weight at a normal tempo. After this set, rest 2–3 minutes and proceed to B.

 B1 
Chest Press
12 reps

 B2 
Barbell Bent-Over Row
10 reps

 B3 
Plank
Hold for 60 seconds

This circuit consists of two exercises performed lactic-acid style at a tempo of 1-0-4 for 10–12 reps each for 3 sets. Select a weight appropriate for each exercise (often, different weights each circuit). Tempo does not factor in for the plank. Simply hold for 60 seconds.

Perform exercises B1–B3 sequentially, resting 10–30 seconds between exercises. After B3, rest 90 seconds and repeat. After your last circuit, rest 2 minutes and proceed to workout set C.

 C1 
Lateral Raise
12 reps

 C2 
Romanian Dumbbell Deadlift
8 reps

This circuit consists of two exercises performed at a tempo of 1-0-4 for 8–12 reps each, a total of 4 times. Select a weight appropriate for each exercise (often, different weights each circuit). Perform exercises C1–C2 sequentially, resting 10 seconds between exercises. After C2, rest 90 seconds and repeat. After your last set, rest 2 minutes and proceed to workout set D.

 D 
Body-Weight Squat
25 reps

  Stand tall with your feet shoulder-width apart and place your arms forward, palms facing down.

  Lower your body as far as you can by pushing your hips back and bending your knees.

  Pause, then push yourself back to the starting position.

 

Again, this is
not
a lactic acid–based exercise. This is a 25-rep set done at a normal tempo with
only
your body weight.

 

PHASE III, WORKOUT 2

 A 
Trap Bar Deadlifts from Deficit
20 reps